11.5.2022
Warm-up
[3-10:00]
400m jog
+
5:00 at warm up pace
5/5 half kneeling DB arnold press (light)
7 squat to stands
5 push up to down dog
7 straight leg sit ups
5 bent over rows w/ light weight (light)
Specific Prep
[12-20:00]
W/ light set of KBs/DBs:
5 dual KB Deadlifts + on last rep, farmer carry 10-30' out and back
10 Dual DB Push Press w/ 1s pause at top
+
1 DL + FC w/ workout weight
10 Dual DB Push Press w/ workout weight
+
15s active hang
15s strict hanging knee raise
15s kip swings w/ straight leg raise
5-7 practice reps of workout movement
Hay Rides and Hot Chocolate (Time)
For total Time (35:00 Time Cap)
For Time @ 85% (15:00 Time Cap)
45/40 cal bike
100m Dual KB Farmer Carry (35s/25s)
50 Dual DB Push Press (35s/25s)
100m Dual DB Farmer Carry
45/40 cal bike
Rest/Active Recovery for 5:00
For Time @ 85%
400m Run
25 Toes to Bar
50 Push ups
25 Toes to Bar
400m Run
OPEN (RX+):
For total Time (35:00 Time Cap)
For Time @ 85% (15:00 Time Cap)
45/40 cal bike
100m Dual KB Farmer Carry (50s/35s)
50 Dual DB Push Press (50s/35s)
100m Dual DB Farmer Carry
45/40 cal bike
Rest/Active Recovery for 5:00
For Time @ 85% (15:00 Time Cap)
400m Run
25 Toes to Bar
50 Push ups
25 Toes to Bar
400m RunCC: SUSTAIN/GRIND
Pick tough weights on DBs and Farmer Carry, ok to break these up in a few sets.
Work though each round at a steady pace, looking for even splits all the way through
Slow and controlled on carrys
Break up Push press and Push ups in a way that prevents lots of singles near the end of the set
Hay Rides and Hot Chocolate (BUILD) (Time)
For total Time (35:00 Time Cap)
For Time @ 85% (15:00 Time Cap)
40/35 cal bike
100m Goblet Carry (45#/35#)
50 Dual DB Push Press (25s/15s)
100m Goblet Carry (45#/35#)
40/35 cal bike
Rest/Active Recovery for 5:00
For Time @ 85% (15:00 Time Cap)
400m Run
25 Toes to Rings -or- Sit Ups
50 Push ups
25 Toes to Rings -or- Sit Ups
400m Run
Recovery/Endurance Builder
[55-60:00]
Yoga Flow for 5-10:00
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
